Follow the following steps in order to complete the Utthita hasta padangusthasana or Extended Hand to Big Toe Pose.
Initially from mountain posture slow and steadily shift your body weight into your right leg gently.
Then bend the left knee by directly bringing the left foot off the ground.
Do perfectly hold your left big toe with your left hand.
Then make a yogi toe lock.
Slowly straighten your left leg to a feasible extent possible.
Immediately keep both hips perfectly squared to the front of the room.
Do try to rightly keep the spine straight, your left arm in the socket and the shoulders sliding down your back.
Then slowly release the left foot.
Do repeat the posture on the other side.
This particular asana focuses on improving the strength and stamina of the legs, hip and waist.
This particular pose is therapeutic to those who are suffering with menopause, osteoporosis, headaches and insomnia.
There are several benefits of Utthita hasta padangusthasana or Extended Hand to Big Toe Pose. It is an invigorating and challenging balance posture with many benefits:
It improves core strength and leg strength.
It improves the body balance.
It stretches the hamstrings or the back thigh muscles.
It perfectly stretches hips.
It stretches adductors.
It strengthens arm and back muscles.
It rightly improves the sense of body balance and weight control.
It improves mind focus and calms it.
It strengthens and stretches the ankles.
It gently opens the hips, arms and shoulders.
It helps in developing greater concentration and better focus.
It strengthens and tones your legs and hips.
Those who are suffering from ankle injuries and lower back injuries shouldn't indulge in Utthita hasta padangusthasana or Extended Hand to Big Toe Pose. Those who are also having tight hamstrings must avoid indulging in this asana. Always perform within your own range of abilities and limits. In case, if you have any kind of medical concerns or health issues then consult with your personal doctor or general physician before largely practicing yoga.
In case, if you really can't straighten comfortably your lifted leg then righty use just around the ball of the lifted foot a yoga strap. Do hold the strap and then straighten the leg. You can hold onto the knee as an alternative and bend your raided leg.
The variations of Utthita hasta padangusthasana or Extended Hand to Big Toe Pose can be preformed as per the comfort level of a person with a lot of perfection.
Utthita hasta padangusthasana or Extended Hand to Big Toe Pose can be performed in different stages. It can be performed to the full expression of the posture with better comfort level. With your free hand directly against a wall can be had for support and balance. Those who are also having tight hamstrings must wrap a strap around your foot plus take better hold of the strap or keep the knee on your extended leg perfectly bent.
Do request your active partner to advice you whenever you go wrong and help in correcting immediately the posture. It is to be noted that partnering can actually make this particular asana named Utthita hasta padangusthasana or Extended Hand to Big Toe Pose easier to practice plus adds fun with a lot of perfection. An active partner can assist you to learn the step of Utthita hasta padangusthasana or Extended Hand to Big Toe Pose in simple method. Do make your active partner to just stand behind you while indulging in the perfect practice with much dedication and commitment.
The preparatory poses of Utthita hasta padangusthasana or Extended Hand to Big Toe Pose are Supta Padangusthasana, Uttanasana and Supta Virasana.
The follow up poses of Utthita hasta padangusthasana or Extended Hand to Big Toe Pose Uttanasana are Bhujangasana and Adho Mukha Svanasana.
Do try coming perfectly into the pose from the position of uttanasana. Then grasp your toe bending in the forward position plus come the entire manner up to stand while perfectly keeping tight hold of the toe. It is to be noted that once you are rightly up, just try bending forward, opening the lifted leg out to the side or your torso over the lifted leg. While coming out of the posture, just release your tight grip on your toe plus try to perfectly keep your lifted leg at a comfortable high. Then, hold for just 5-10 breaths before successfully releasing the leg.